Comparing Nutrients in 7 ounces Whole Blue Corn Flour VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Whole Blue Corn Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	25% 722kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	3.6% 2.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44% 16.7g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	31% 17.4g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.7% 0.93mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43% 3.45mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	5.87% 0.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.6% 522mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Blue Corn Flour versus 7 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Whole Blue Corn Flour vs Tomatoes in Juice with Salt:

• 7 ounces of Whole Blue Corn Flour have 4.2 times more Vitamin B2, 3.7 times more Vitamin B3, 4.7 times more Vitamin B5 and 4.2 times more Vitamin B6 than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.6 times more Vitamin B1 than Whole-grain Blue Corn Flour.

Comparing minerals per 7 ounces for Whole Blue Corn Flour vs Tomatoes in Juice with Salt:

• 7 ounces of Whole Blue Corn Flour have 3 times more Copper, 3.1 times more Iron, 11 times more Magnesium, 7.9 times more Manganese, 15.5 times more Phosphorus, 2 times more Potassium, 3.1 times more Selenium and 18.7 times more Zinc than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.6 times more Calcium, 23 times more Sodium and 8.7 times more Water than Whole-grain Blue Corn Flour.
• 7 ounces of Whole Blue Corn Flour lack sufficient amounts of Calcium
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Blue Corn Flour have 22.8 times more Energy, 20.4 times more Fat, 21.3 times more Carbohydrate, 4.4 times more Fiber and 11.1 times more Protein than Tomatoes in Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein